Core Stability Exercises FRONT PAGE HEADING MAIN HEADING Sub Headings Body Copy Body Copy + Bold Body Copy + Bold + Italic Body Copy + Normal + Italic Style Body for tables STYLE HEADING FOR TABLES CORE STABILITY EXERC ISES Neil Hopkins B.A. Sport Science (University of Stellenbosch) B.Sc. (med)(hons) Exercise Science (Biokinetics) (University of Cape Town) Registered Biokineticist (HPCSA) (BASA) Rehabilitation and Hydrotherapy Centre Vincent Pallotti Hospital Dick Williamson Medical Centre Lower Ground Level Alexander Rd Pinelands 7405 PostNet Suite 346 Private Bag x21 Howard Place 7450 021 532 3203 E-mail: [email protected] 0 Copyright BokSmart © 2009 Core Stability Exercises INTRODUCTION There are three phases of the core stability programme: Stage 1 – The cognitive stage; Stage 2 – The associative stage; and Stage 3 – The autonomous stage. Stage 1 is called the cognitive stage because it focuses on the retraining of the Transversus Abdominus muscle with conscious thought. The recruitment of the Transversus Abdominus is controlled directly by the brain and as a result there can be an immediate and measurable effect as a result of conscious activation. Stage 2 is the associative stage of the programme, which includes contraction of the Transversus Abdominus in conjunction with the activation of the more superficial abdominal muscles in order to strengthen the lower back musculature. Stage 3 is the autonomous stage because it focuses on unconscious activation of the Transversus Abdominus and the more superficial abdominal muscles whilst performing general conditioning and strengthening exercises. Each phase has varying levels of difficulty and has 16 categories of exercise. It is important to perform each exercise in a slow and controlled manner. Form and function is the most important aspect of this programme and at no stage should quality be sacrificed for quantity. The number of repetitions is intentionally kept low to reduce the risk of an overuse injury and also to ensure that the stabilising muscles do not become fatigued. Think about each exercise carefully as the cognitive part of core stabilisation is very important. Ensure that you breathe continuously, exhaling on the effort phase of each exercise, as you would normally do with weight training. At no stage should you hold your breath. Core stability exercises are normally conducted without shoes; however if you are training in a gym environment it is important that you follow the rules and wear shoes. Consult a professional (physiotherapist/biokineticist) if you feel pain or discomfort at any stage. The programme has three levels of difficulty: Beginner, Intermediate, and Advanced. Each level has three phases: Cognitive, Associative, and Autonomous . Each phase lasts four weeks and has three sessions in each week. Each session is designed to be a part of a normal training routine. The exercises can be performed in between the general gym exercises, or at the end of the session. If you have never done any core stability work before, it is advisable to start with the beginner programme. When you have finished the beginner programme you can progress to week five of the intermediate programme, the associative stage. If you have some experience with core stability you can skip the beginner stage and start with the intermediate programme. Once you have completed the intermediate programme you can progress to week five of the advanced programme, the associative stage. If you are very experienced with core stability you can skip the beginner and intermediate phases and start with the advanced programme. 1 Copyright BokSmart © 2009 Core Stability Exercises Try to include the stretches at the end of the programme (16.1 to 16.6) into your weekly workout. The six stretches are applicable for beginner, intermediate, and advanced levels. These stretches can be done once a week or every day, if you have a particular area that needs attention. 2 Copyright BokSmart © 2009 Core Stability Exercises BEGINNER Day 1 Day 2 Day 3 Cognitive Stage Week 1 Exercises Exercises Exercises 1.1 TA Supine 1.1 TA Supine 1.1 TA Supine 1.2 TA Marching 1.2 TA Marching 1.3 TA Prone 2.1 Pelvic tilt 2.2 Segmental bridge 2.2 Segmental bridge 2.2 Segmental bridge 3.1 Fall out 6.1 Supine opposite arm and leg Week 2 Exercises Exercises Exercises 1.4 TA 4 Point 1.5 Knee lift 1.7 TA Advanced 1.5 Knee lift 1.6 Knee and foot lift 4.1 Back extension 1 2.2 Segmental bridge 2.3 Bridge with pelvic tilt 6.1 Supine opposite arm and leg 3.1 Fall out 9.1 Cat stretch Week 3 Exercises Exercises Exercises 1.7 TA Advanced 1.7 TA Advanced 1.7 TA Advanced 2.3 Bridge with pelvic tilt 2.4 Single leg bridge 4.1 Back extension 1 3.1 Fall out 5.1 Modified crunch 2 6.2 Prone opposite arm and leg 5.1 Modified crunch 1 9.1 Cat stretch Exercises Exercises Exercises Week 4 1.7 TA Advanced 1.7 TA Advanced 1.7 TA Advanced 2.4 Single leg bridge 2.6 Segmental bridge on ball 4.1 Back extension 1 3.1 Fall out 5.1 Modified crunch 1 6.2 Prone opposite arm and leg 5.1 Modified crunch 1 9.1 Cat stretch Associative Stage Week 5 Exercises Exercises Exercises 2.6 Segmental bridge on ball 5.3 Modified cross over crunch 2.9 Bridge with feet on ball 5.2 Modified crunch 2 8.1 Single leg push up 4.2 Back extension 2 7.1 Knee plank 12.1 Standing twist 6.2 Prone opposite arm and leg 14.1 Lateral raise lunge Exercises Exercises Exercises 5.3 Modified cross over crunch 2.10 Single leg bridge with feet on ball Week 6 2.9 Bridge with feet on ball 8.1 Single leg push up 4.2 Back extension 2 5.2 Modified crunch 2 12.1 Standing twist 6.2 Prone opposite arm and leg 7.9 Knee side plank 14.1 Lateral raise lunge 3 Copyright BokSmart © 2009 Core Stability Exercises Week 7 Exercises Exercises Exercises 2.9 Bridge with feet on ball 5.7 Decline curl 1 2.10 Single leg bridge with feet on ball 5.6 Crunch on ball 8.3 Decline push up 4.2 Back extension 2 7.1 Knee plank 12.2 Abdominal twist 6.3 4 Point opposite arm and leg 14.1 Lateral raise lunge Week 8 Exercises Exercises Exercises 2.11 Hamstring bridge with feet on ball 5.7 Decline curl 1 2.12 Single leg hamstring bridge with 5.6 Crunch on ball 8.3 Decline push up feet on ball 7.9 Knee side plank 12.2 Abdominal twist 4.3 Back extension 3 14.2 Lunge 6.3 4 Point opposite arm and leg Autonomous Stage Week 9 Exercises Exercises Exercises 2.11 Hamstring bridge with feet on ball 5.13 Knee tuck 1 2.12 Single leg hamstring bridge with 5.11 Reverse crunch 1 8.4 Decline ball push up feet on ball 7.2 Knee plank with arm lift 11.1 Oblique lean 4.3 Back extension 3 10.1 Forward med ball toss 12.4 Stability ball twist 6.3 4 Point opposite arm and leg 10.2 Side med ball toss 13.3 Hanging pull up 15.4 Balance 14.2 Lunge We ek 10 Exercises Exercises Exercises 5.11 Reverse crunch 1 8.4 Decline ball push up 4.3 Back extension 3 7.2 Knee plank with arm lift 11.1 Oblique lean 5.13 Knee tuck 10.1 Forward med ball toss 12.4 Stability ball twist 6.4 Stability ball opposite arm and leg 10.2 Side med ball toss 13.3 Hanging pull up 15.4 Balance 14.2 Lunge Week 11 Exercises Exercises Exercises 5.8 Decline curl 2 8.2 Push up twist 4.4 Back extension on ball 7.3 Plank 11.4 Med ball lean 1 4.5 Hip extension on ball 10.5 Overhead med ball toss 12.3 Russian twist on ball 5.12 Reverse crunch 2 10.6 Single leg med ball toss 13.3 Hanging pull up 6.4 Stability ball opposite arm and leg 14.3 Leg lift lunge 15.3 Wall running Week 12 Exercises Exercises EEExercisesExercises 5.8 Decline curl 2 8.2 Push up twist 4.4 Back extension on ball 7.3 Plank 11.4 Med ball lean 1 4.5 Hip extension on ball 10.5 Overhead med ball toss 12.3 Russian twist on ball 5.12 Reverse crunch 2 10.6 Single leg med ball toss 13.4 Hanging pull up with ball 6.4 Stability ball opposite arm and leg 14.3 Leg lift lunge 15.3 Wall running When you finish the Beginner programme, move on to Week 5 (Associa(Associativetive stage) of the Intermediate programme 4 Copyright BokSmart © 2009 Core Stability Exercises INTERMEDIATE Day 1 Day 2 Day 3 Cognitive Stage Week 1 Exercises Exercises Exercises 1.1 TA Supine 1.1 TA Supine 1.1 TA Supine 1.2 TA Marching 1.2 TA Marching 1.3 TA Prone 2.1 Pelvic tilt 2.2 Segmental bridge 2.3 Bridge with pelvic tilt 2.2 Segmental bridge 2.3 Bridge with pelvic tilt 6.1 Supine opposite arm and leg 3.2 Fall out with feet up Week 2 Exercises Exercises Exercises 1.4 TA 4 Point 1.5 Knee lift 1.7 Advanced TA 1.5 Knee lift 1.6 Knee and foot lift 2.5 Single leg bridge with pelvic tilt 2.4 Single leg bridge 5.3 Modified cross over crunch 4.1 Back extension 1 3.2 Fall out with feet up 9.1 Cat stretch 6.2 Prone opposite arm and leg 5.2 Modified crunch 2 Week 3 Exercises Exercises Exercises 1.7 Advanced TA 1.7 Advanced TA 1.7 Advanced TA 2.4 Single leg bridge 2.5 Single leg bridge with pelvic tilt 4.2 Back extension 2 3.2 Fall out with feet up 5.3 Modified cross over crunch 6.2 Prone opposite arm and leg 5.2 Modified crunch 2 9.1 Cat stretch Week 4 Exercises Exercises Exercises 1.7 Advanced TA 1.7 Advanced TA 1.7 Advanced TA 2.6 Segmental bridge on ball 2.7 Ball bridge with leg lift 4.3 Back extension 3 3.2 Fall out with feet up 5.13 Knee tuck 1 6.3 4 Point opposite arm and leg 5.7 Decline curl 1 9.2 Cat curl Associative Stage Week 5 Exercises Exercises Exercises 2.6 Segmental bridge on ball 2.7 Ball bridge with leg lift 4.4 Back extension on ball 5.6 Crunch on ball 5.11 Reverse crunch 1 4.5 Hip extension on ball 7.3 Plank 8.1 Single leg push up 6.3 4 Point opposite arm and leg 14.1 Lateral raise lunge 12.2 Abdominal twist Week 6 Exercises Exercises Exercises 2.9 Bridge